N\u00ebse ndiheni vazhdimisht t\u00eb plog\u00ebsht dhe t\u00eb lodhur, ia vlen t\u2019i kushtoni v\u00ebmendje diet\u00ebs suaj. Mund t\u2019ju duhet t\u00eb p\u00ebrfshini ushqime m\u00eb t\u00eb dendura n\u00eb energji, pasi disa lloje jan\u00eb m\u00eb efikase se t\u00eb tjerat n\u00eb furnizimin me energji t\u00eb trupit.<\/p>\n
P\u00ebr shembull, disa ushqime ofrojn\u00eb energji afatgjat\u00eb dhe t\u00eb q\u00ebndrueshme, nd\u00ebrsa t\u00eb tjerat ofrojn\u00eb nj\u00eb shp\u00ebrthim t\u00eb shpejt\u00eb energjie, por pasohen nga nj\u00eb r\u00ebnie e menj\u00ebhershme, gj\u00eb q\u00eb mund ta b\u00ebj\u00eb t\u00eb v\u00ebshtir\u00eb kryerjen e detyrave t\u00eb p\u00ebrditshme.<\/p>\n
Gjithashtu, l\u00ebnd\u00eb t\u00eb ndryshme ushqyese e energjizojn\u00eb trupin n\u00eb m\u00ebnyra t\u00eb ndryshme. Makronutrient\u00ebt, karbohidratet, proteinat dhe yndyrnat, sigurojn\u00eb drejtp\u00ebrdrejt kalori ose energji.<\/p>\n
L\u00ebnd\u00eb t\u00eb tjera ushqyese p\u00ebrmir\u00ebsojn\u00eb m\u00ebnyr\u00ebn se si trupi juaj i tret k\u00ebto makronutrient\u00eb dhe i p\u00ebrdor ato si karburant.<\/p>\n
Disa l\u00ebnd\u00eb t\u00eb tjera ushqyese zvog\u00eblojn\u00eb ndjenj\u00ebn e uris\u00eb, e cila \u00ebsht\u00eb nj\u00eb shkak i zakonsh\u00ebm i niveleve t\u00eb ul\u00ebta t\u00eb energjis\u00eb. Duke ngr\u00ebn\u00eb m\u00eb shum\u00eb ushqime q\u00eb p\u00ebrmbajn\u00eb k\u00ebto l\u00ebnd\u00eb ushqyese, mund t\u00eb rrisni q\u00ebndrueshm\u00ebrin\u00eb tuaj t\u00eb p\u00ebrgjithshme.<\/p>\n
Ushqimet e m\u00ebposhtme, t\u00eb rekomanduara nga dietolog\u00ebt, jan\u00eb nj\u00eb fillim i shk\u00eblqyer. Zbuloni pse secila prej tyre mb\u00ebshtet nivelet e energjis\u00eb dhe merrni ide se si t\u2019i p\u00ebrfshini ato n\u00eb diet\u00ebn tuaj n\u00eb sht\u00ebpi.<\/p>\n
Cili ushqim \u00ebsht\u00eb m\u00eb i miri p\u00ebr energji?<\/p>\n
Sipas dietolog\u00ebve, ushqimet e pasura me l\u00ebnd\u00ebt ushqyese t\u00eb m\u00ebposhtme mund t\u00eb ofrojn\u00eb nj\u00eb burim energjie afatgjat\u00eb:<\/p>\n
Karbohidratet komplekse<\/p>\n
Karbohidratet jan\u00eb burimi kryesor i energjis\u00eb s\u00eb trupit. Kur treten, karbohidratet zb\u00ebrthehen n\u00eb glukoz\u00eb (sheqer), e cila sh\u00ebrben si l\u00ebnd\u00eb djeg\u00ebse p\u00ebr qelizat. Karbohidratet komplekse (si drith\u00ebrat e plota dhe frutat) zb\u00ebrthehen m\u00eb ngadal\u00eb, duke siguruar energji graduale dhe t\u00eb q\u00ebndrueshme. N\u00eb t\u00eb kund\u00ebrt, karbohidratet e rafinuara (si buka e bardh\u00eb dhe \u00ebmb\u00eblsirat) ofrojn\u00eb nj\u00eb shp\u00ebrthim t\u00eb shpejt\u00eb energjie, por shpesh \u00e7ojn\u00eb n\u00eb nj\u00eb r\u00ebnie t\u00eb papritur.<\/p>\n
Fibra<\/p>\n
Ky l\u00ebnd\u00eb ushqyese ngadal\u00ebson p\u00ebrthithjen e sheqerit dhe karbohidrateve, thot\u00eb Matthew J. Landry, PhD, dhe nj\u00eb dietolog n\u00eb Shkoll\u00ebn e Popullsis\u00eb dhe Sh\u00ebndetit Publik t\u00eb UC Irvine Joe C. Wen, thot\u00eb se karbohidratet komplekse jan\u00eb t\u00eb shk\u00eblqyera pik\u00ebrisht sepse shpesh jan\u00eb t\u00eb pasura me fibra.<\/p>\n
Yndyrna t\u00eb sh\u00ebndetshme<\/p>\n
Yndyrnat e pangopura mund t\u00eb na mbajn\u00eb t\u00eb ngopur m\u00eb gjat\u00eb. Ato zgjasin m\u00eb shum\u00eb koh\u00eb p\u00ebr t\u2019u tretur, k\u00ebshtu q\u00eb sigurojn\u00eb nj\u00eb \u00e7lirim gradual t\u00eb kalorive.<\/p>\n
Vitaminat komplekse B:<\/p>\n
K\u00ebto vitamina marrin pjes\u00eb n\u00eb ciklin e Krebsit, nj\u00eb seri reaksionesh kimike q\u00eb zb\u00ebrthejn\u00eb l\u00ebnd\u00ebt ushqyese dhe krijojn\u00eb energji. Disa vitamina B jan\u00eb gjithashtu thelb\u00ebsore p\u00ebr prodhimin dhe mir\u00ebmbajtjen e energjis\u00eb n\u00eb trup.<\/p>\n
Proteina e lig\u00ebt:<\/p>\n
Proteinat mund t\u00eb ndihmojn\u00eb n\u00eb parandalimin e r\u00ebnies s\u00eb energjis\u00eb. Ato treten m\u00eb ngadal\u00eb se karbohidratet, por m\u00eb shpejt se yndyra. Gjithashtu, ato ngadal\u00ebsojn\u00eb p\u00ebrthithjen e karbohidrateve, duke parandaluar k\u00ebshtu r\u00ebnien e energjis\u00eb pas nj\u00eb vakti.<\/p>\n
Ushqime q\u00eb japin energji<\/p>\n
T\u00ebrsh\u00ebr\u00eb<\/p>\n
T\u00ebrsh\u00ebra \u00ebsht\u00eb plot me karbohidrate komplekse q\u00eb ofrojn\u00eb energji afatgjat\u00eb. Gjithashtu p\u00ebrmban fibra, ve\u00e7an\u00ebrisht beta-glukan, e cila ngadal\u00ebson tretjen, e cila ju ndihmon t\u00eb ndiheni t\u00eb ngopur p\u00ebr m\u00eb gjat\u00eb. Gjithashtu p\u00ebrmban tiamin\u00eb (vitamin\u00eb B1) dhe riboflavin\u00eb (B2), t\u00eb cilat jan\u00eb thelb\u00ebsore p\u00ebr metabolizmin e karbohidrateve.<\/p>\n
Vez\u00eb<\/p>\n
Ato p\u00ebrmbajn\u00eb si proteina ashtu edhe yndyrna t\u00eb sh\u00ebndetshme, nj\u00eb kombinim q\u00eb siguron energji t\u00eb q\u00ebndrueshme. Ato jan\u00eb gjithashtu nj\u00eb burim i vitamin\u00ebs B12 dhe riboflavin\u00ebs, t\u00eb cilat ndihmojn\u00eb n\u00eb luftimin e lodhjes.<\/p>\n
Fasule t\u00eb zeza<\/p>\n
Fasulet e zeza jan\u00eb nj\u00eb burim i shk\u00eblqyer energjie t\u00eb q\u00ebndrueshme. Ato ofrojn\u00eb karbohidrate komplekse dhe fibra dhe jan\u00eb gjithashtu t\u00eb pasura me hekur, magnez dhe vitamina B, t\u00eb cilat ndihmojn\u00eb n\u00eb transportimin e oksigjenit dhe prodhimin e energjis\u00eb.<\/p>\n
Salmon<\/p>\n
I pasur me acide yndyrore omega-3 dhe vitamin\u00eb B6 (piridoksin\u00eb). Omega-3 p\u00ebrmir\u00ebson transportin e oksigjenit dhe l\u00ebnd\u00ebve ushqyese n\u00eb qeliza, gj\u00eb q\u00eb mb\u00ebshtet energjin\u00eb fizike dhe mendore. Piridoksina mb\u00ebshtet funksionin e trurit dhe rregullimin e energjis\u00eb.<\/p>\n
Fara Chia<\/p>\n
Ato jan\u00eb t\u00eb pasura me acide yndyrore omega-3 q\u00eb mb\u00ebshtesin p\u00ebrqendrimin mendor dhe energjin\u00eb, duke p\u00ebrfshir\u00eb dopamin\u00ebn dhe serotonin\u00ebn. Ato gjithashtu sigurojn\u00eb proteina dhe fibra p\u00ebr energji t\u00eb q\u00ebndrueshme.<\/p>\n
Thjerr\u00ebza:<\/p>\n
Thjerr\u00ebzat jan\u00eb nj\u00eb burim i shk\u00eblqyer i proteinave bimore, karbohidrateve komplekse dhe fibrave, t\u00eb cilat kontribuojn\u00eb n\u00eb energjin\u00eb afatgjat\u00eb. Ato gjithashtu p\u00ebrmbajn\u00eb hekur, i cili mund t\u00eb zvog\u00ebloj\u00eb lodhjen e shkaktuar nga nivelet e ul\u00ebta t\u00eb hekurit.<\/p>\n
Patate e \u00ebmb\u00ebl<\/p>\n
I pasur me karbohidrate komplekse, ai siguron energji t\u00eb q\u00ebndrueshme pa rritje t\u00eb sheqerit n\u00eb gjak. Gjithashtu p\u00ebrmban vitamina B t\u00eb cilat jan\u00eb thelb\u00ebsore p\u00ebr prodhimin e energjis\u00eb.<\/p>\n
Kos<\/p>\n
Kosi siguron proteina me tretje t\u00eb ngadalt\u00eb q\u00eb mb\u00ebshtet rikuperimin e muskujve, nivele t\u00eb q\u00ebndrueshme t\u00eb sheqerit dhe funksion m\u00eb t\u00eb mir\u00eb t\u00eb trurit.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
N\u00ebse ndiheni vazhdimisht t\u00eb plog\u00ebsht dhe t\u00eb lodhur, ia vlen t\u2019i kushtoni v\u00ebmendje diet\u00ebs suaj. Mund t\u2019ju duhet t\u00eb p\u00ebrfshini ushqime m\u00eb t\u00eb dendura n\u00eb energji, pasi disa lloje jan\u00eb m\u00eb efikase se t\u00eb tjerat n\u00eb furnizimin me energji t\u00eb trupit. P\u00ebr shembull, disa ushqime ofrojn\u00eb energji afatgjat\u00eb dhe t\u00eb q\u00ebndrueshme, nd\u00ebrsa t\u00eb tjerat ofrojn\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":67964,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7652,6332],"tags":[37850],"class_list":{"0":"post-90762","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi","8":"category-te-fundit","9":"tag-ja-ushqimet-qe-rikthejne-energjine-brenda-1-ore"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/90762","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=90762"}],"version-history":[{"count":1,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/90762\/revisions"}],"predecessor-version":[{"id":90763,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/90762\/revisions\/90763"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/media\/67964"}],"wp:attachment":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=90762"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=90762"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=90762"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}